STARTING POSITION

Grasp bar with a closed pronated grip. Grip should be roughly shoulder width. Assume a hip width stance with knees slightly flexed and toes pointing straight ahead. Stand erect with bar touching front of thighs and elbows extended.

DOWNWARD MOVEMENT

Allow torso to slowly flex forward and bar to lower to floor. Keep knees slightly flexed and torso in a flat back position. Lower bar until weights touch floor.

UPWARD MOVEMENT

Extend hips and torso. Keep knees slightly flexed and torso in a flat back position. Repeat or finish set.

In this article we'll take a close look at machine shoulder press.

MUSCLES TARGETED: anterior deltoid, medial deltoid

STARTING POSITION

Sit down and lean back to assume good contact. Grasp handles with a closed pronated grip. Align handles with top of shoulders.

UPWARD MOVEMENT

Push handles upwards until elbows are fully extended. Do not arch lower back or lock elbows.

DOWNWARD MOVEMENT

Allow elbows to slowly flex to lower handles to starting position. Repeat or finish set.